WOD / Blog
14 September 2026
Warm up: Coach’s Choice Strength/Skill: Clean 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute GAFAP 1 Shuttle Run 2 Med Ball Cleans (20/14)(14/10) Stimulus/Focus: This workout will be very taxing on the legs and lungs. Find a pace and […]
12 September 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
11 September 2026
Warm-Up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: “343” 9/11 Memorial WOD 50 Pull Ups 50 Air Squats 50 HRPUs 50 Ab Mat Sit Ups 50 Box Jumps (24/20) *Masters may step up. Everyone must step down. 50 Wall Balls (20/14) (14/10) 43 Burpees *RX+: 60 of each and 55 Burpees Stimulus/Focus: This WOD […]
10 September 2026
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 3 x 3 x 2 x 2 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 8 Minute AMRAP 8 Front Squats (95/65)(65/45) 4 Handstand Push Ups *Masters: Seated Dumbbell Presses (20/15) *Rest 2 minutes before next AMRAP Stimulus/Focus: Complete all […]
09 September 2026
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (12 Minute Time Cap) 10/7 Calorie Row 10 Push Jerks (95/65)(65/45) 20 Double Unders Stimulus/Focus: Push hard on the row and complete all work unbroken […]
08 September 2026
Warm-Up: Coach’s Choice Strength/Skill: Snatch 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Metcon: 10 Minute EMOM 1 Snatch @ 90% Stimulus/Focus: Lift heavy! Only record RX if you complete the EMOM at a true 90%. WOD: 10 Minute GAFAP 2 Alternating […]